Advertising
Advertising

7 Tips for Healthy Gums and a Great Smile

7 Tips for Healthy Gums and a Great Smile

Healthy gums are critical for good oral health and a great smile. Taking a little time each day to brush, floss and take care of your gums will go a long way in preventing dental problems down the road.

Seemingly harmless issues like a little bleeding when you floss are a sign that your gums are not as healthy as they should be. Your best bet is prevention when it comes to healthy gums. If you’re proactive about it, then you’re less likely to experience the pain of sensitive teeth or even gingivitis, in which the gums become inflamed, bleed and swell.

It’s never to late to start taking better care of your gums.

Brush Regularly For Healthy Gums

First and foremost, you need to brush your teeth regularly. Brushing twice daily is considered the minimum to keep your teeth and gums healthy. But, you may not know that the way you brush can have an impact on your gums, too.

Advertising

  • Don’t brush too hard. Gentle pressure is all you need.
  • Use a toothbrush that is soft or extra-soft. The softness in the bristles is more gentle on the gums and won’t cut or rub them, making them bleed.
  • Brush at a 45-degree angle. This helps you get the bristles up against the gums, but you’re not abrasively rubbing them.
  • Every time you brush, aim for two minutes to help cut down on harmful bacteria in the mouth.

Don’t Forget to Floss

While flossing can seem like a drudgery, it goes a long way in helping to keep gums healthy. It removes plaque that would otherwise stay between the teeth and turn into tartar. Plaque and tartar buildup attract bacteria that will eventually lead to gum swelling and inflammation.

When you begin to floss, it will take it awhile to become a habit. However, if you keep at it, you’ll learn to look forward to how clean your mouth feels afterward.

Aim to floss at least once per day and help yourself out: get a brand of floss you’ll want to use. Some companies make different “flavours” of floss such as mint or cinnamon. For people with tight teeth, in which there’s not much space between each tooth, using floss “tape” or “ribbon” can be a lot more comfortable than other types. Waxed floss glides between the teeth more easily, as well.

Have you ever noticed that even if you brush thoroughly, your breath isn’t that great? If you don’t floss regularly, those little food particles left between the teeth can create a foul odor and contribute to chronic bad breath.

Advertising

Another benefit of flossing is that it’s heart-healthy: believe it or not, studies show that people who floss regularly have lower incidences of heart disease.

Use Mouthwash

Using a good mouthwash will not only keep your breath fresh, it can help keep harmful bacteria at bay.

Use a mouthwash that kills bacteria. A number of brands on the market do just that.

Eat Some Cheese

If you can’t brush at the end of a meal, try eating a piece of Swiss or other aged cheese. It actually helps to pull away some of the plaque and food particles leftover from meals.

Advertising

Not only that, the added calcium is good for bones and teeth.

Chew Sugarless Gum

You can freshen your breath and help clean your mouth by chewing on a piece of sugarless gum for about 20 minutes after eating. Keep in mind, this is more if you’re in a pinch. Regular gum-chewing, especially if you do that for extended amounts of time, can lead to jaw problems down the road.

Avoid gum with sugar in it, too. The added sugar will only serve to create more plaque and bacteria.

Try Oil Pulling

Oil pulling is a popular folk remedy. You “slosh” a tablespoon of coconut, sunflower, or sesame oil in your mouth for 10-20 minutes and then spit it out. It works like flossing in that you pull the oil through your teeth and lubricate the gums. It has the added benefit of whitening the teeth. Be careful, though. If you have loose fillings or otherwise painful teeth, you should check with your dentist before trying this remedy.

Advertising

Don’t Forget the Dentist

Of course, you need to see your dentist regularly: every six months. By doing so, your dentist can detect any problems early on and help to keep your teeth in optimal condition. He or she will be able to clean any plaque and tartar build-up that can lead to diseased gums and will give you other pointers for your oral care.

It’s Easy!

All these suggestions will only take a small amount of time. A few minutes a day is a great investment for a lifetime of healthy gums and teeth. What are you waiting for? Start taking care of those gums and pearly whites to keep that smile as bright as possible.

More by this author

14 Things Proven To Make You Happy How To Make Apple Cider How to Write a Love Letter 7 Tips for Healthy Gums and a Great Smile How to Eat Pomegranate Properly

Trending in Health

111 Benefits of Almond Milk You Didn’t Know About 211 Benefits of Drinking Lemon Water (And How to Drink It for Good Health) 38 Unexpected Benefits Of Sauna That Will Impress You 410 Benefits of Fasting That Will Surprise You 511 Benefits of Black Tea that You Didn’t Know About

Read Next

Advertising
Advertising

Last Updated on August 13, 2018

5 Exercises To Improve Intimacy and Create a Better Relationship

5 Exercises To Improve Intimacy and Create a Better Relationship

Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

Don Juan

    1. Cardio for Stamina

    If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

    Advertising

    Triathlon symbol
      • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
      • Jumping rope – 5-20 minutes a day
      • Swimming – 30 minutes a day
      • Cycling – 30 minutes a day

      The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

      These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

      2. Strength-Training for Your Lower Body and Core

      The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

      Barbell squats
        • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

        Advertising

        Zercher squat
          • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

          Glute bridge
            • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

            Hyperextensions
              • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

              Ab wheel rollout
                • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                Cross body crunch
                  • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                  Incorporate these exercises into your routine 2 to 3 times a week.

                  Advertising

                  3. Upper-Body Strength Training

                  Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                  Plank exercise
                    • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                    Close grip pushups
                      • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                      Chin ups
                        • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                        These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

                        Advertising

                        4. Pelvic-Floor Exercises

                        You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                        5. Flexibility Moves for Legs and Hips

                        Lion stretching

                          If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                          Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                          With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

                          Read Next